WOD

14 Jul 17 – Come On Now

WOD   4 Laps Bear Crawl, 2 Laps Inch Worms, 1min Ring Pec Stretch, 1min Handstand Hold Barbell Warm Up Deadlift, Power Clean, Front Squat, Clean, Push Jerk, Split Jerk WOD 4 Rounds AHAP 1 Power Clean 1 Clean 1 Front Squat 1 Push...

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WOD

13 Jul 17 – Crawl Away

Warmup   20x20m Laps, 1min Tension Swings, 1min Partner Pec Stretch, 20 Squats, 20 Burpees Barbell Warm Up Deadlift, Snatch Deadlift, Power Snatch, Overhead Squat, Snatch   SNATCH (KG) Full Snatch Weight Lifting   7 mins to determine 3mins Rest   CRAWL AWAY 30 Power Snatches 70/45 30 Cal...

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WOD

11 Jul 17 – Angie

Warm Up 1.1km Run, 20 Good Mornings, 20 Push Ups, 20 Ring Rows, 20 Squats WOD Angie 100 Pull Ups 100 Push Ups 100 Situps 100 Squats Complete all 100 reps of movement before moving on to the next one. Angie is a...

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WOD

25 Apr 17 – Anzac Day Lest We Forget

ANZAC DAY - Lest We Forget WOD Choose between: AUSTRALIAN HERO WOD: WOOD 5 Rounds for Time 400m run 10x Burpee box jump 24/20" 10x Sumo Deadlift High Pull @42.5/30kg 10x Thruster *1min rest between rounds Or GALLAGHER & MACDONALD 2 Rounds 200m run 16 kettlebell swings (24/16kg) 16...

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WOD

22 Jun 16 – Cindy

Warmup 2 Bear Crawls 2 Gecko Crawls Pec Stretch 30 Squats Strength Front Squats 5 x 10 Front Squats @ 60% WOD Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

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WOD

20 Jun 16 – Snatch 2RM -160619B

Warm Up Junkyard dog 10x kneeling squat jumps Snatch Tech Strength 160619 Snatch 2 rep max WOD 160619B Emom 10 minutes 3x power snatch @60% off above 2rm 2x overhead squats

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WOD

30 May 16 – Double Engine WOD

Double Engine WOD today to test your capacity. Part A WOD is a play with Bar Muscle Ups and Rings. Scale to regressions if you need. Part B WOD All of your training will tell...

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WOD

20 May 16 – Overhead Squats 5×5

Warmup 20 X 10M LAPS 2min Shoulder Circles 4 Laps Bear Crawl 2x Partner Pec Stretch Strength Overhead Squat (kg) 5 reps x 5 rounds Overhead Squat 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5...

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